CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 1 (No Measure)
300m Row
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
Weightlifting
Shoulder Press (5×5 Work to a heavy 5 rep)
(10 total) 5 Alternating DB Biceps curls btw sets
*work up in weight each set
Metcon
Metcon (No Measure)
18 Min EMOM
1st- Calorie Row 12/10
2nd- 5 Devil Press 50/35
3rd- 15 Abmat Situps